Simple abdominal muscles, sit-ups every day.

One group 12- 16, do four groups at a time.

Chest push-ups, dumbbell birds. Just pull the dumbbells to both sides with both hands.

I'm in the gym now. That's what the coach tells beginners to do. When you feel stronger and stronger in the future, do whatever you want and take a break when you are tired.

Be careful not to strain your muscles. Just take your time. As long as you can stick to it, it's no big problem. It's simple.